Wednesday, November 7, 2012

One of my favorite things about traveling is tasting local
recipes. Sometimes it can be as exciting as trying something you have never
tried before, like a new type of fish or exotic fruit, or as simple as a spin
on a classic. During my honeymoon in Hawaii the past two weeks I had a little
bit of both experiences! One of my favorites that I thought I would share with
you was a great Hawaiian classic that is perfect for a family dinner called
teri-burgers.

Why have you done a good thing?

Hamburgers get a bad reputation for being a highly caloric,
greasy comfort food and they certainly can be. Between cheese, bacon, high fat
meat content, and a side of fries, hamburgers can use a makeover. A Hawaiian
teri-burger however is loaded with all the flavor and none of the usual
suspects. Traditionally, Hawaiian burgers are prepared with local grass-fed
beef, substantially lowering the fat content and therefore the calories per
burger.Plus beef is rich in iron, making lean beef a great
occasionally treat. Instead of cheese and bacon, toppings on a teri-burger include grilled
pineapple and sweet onions, packing an antioxidant punch to your burger. Plus
the sweetness of the pineapple and onions mixed with savory taste of the meat
is sweet/savory heaven! Here’s how you make a teri-burger:

Marinate the beef or bison overnight in teriyaki sauce. Also
marinate pineapple and sweet onion in teriyaki sauce in a separate container from the meat. Heat the grill or frying pan on high and cook the beef until cooked through or temperature of 160 degrees with an
instant read thermometer. While the burgers are cooking, grill the pineapple
and onion. Stack 1 slice of pineapple, onions, lettuce and tomato on each
burger and serve immediately!

This is the perfect meal for a cold fall or winter day. Makes you feel like you are on the sunny beaches of Hawaii. We NY'ers certainly all need that feeling right about now. So have your family and friends over for dinner. Share the power (your electricity if you have it and love) of a warm meal together. Do your best to hang loose, as they say in Hawaii, and remember to be grateful for what you have during these hard times. You will shout out a big “mahalo” or thank you while you enjoy your teri-burger. Aloha!

Friday, October 26, 2012

As the weekend approaches and Halloween quickly creeps forward, it brings with it fears of trans fats and
excess calories from sugar. Yes, it can be very daunting to ward off the crazy
amounts of candy, but really as adults, what’s our weakness? We don’t exactly get
handed candy just for showing up at a house and yelling “Trick or treat!” However,
we may have some trouble facing the foodsand drinks
at that great Halloween party tomorrow night! If you are truly concerned about
the selection of foods at the party, why not bring something yourself...

Why Have You Done a Good
Thing?

We always say that the
best way to eat healthy is to make your own food, and this candy-crazed holiday
is no different. However, being the moderation-preaching nutritionists we are,
we would never tell you to bring something too “dietitian-y”. As long as the
foods are prepared from scratch, they will be healthier than their pre-packaged
counterparts, often with less fat (specifically made without trans fat) and less
sugar. Here are a few things that I would bring to the party… who’s going to
invite me???

Roasted Pumpkin Seeds:

I know they sound a little
lame, but I promise they are delicious and perfect to place on the bar for a
nibble. Plus, it's super easy to make.

Simply cut the top off of
a medium sized pumpkin and proceed to cut into quarters. Scoop out the seeds
with a spoon and place on a baking sheet; let dry out overnight or for a few
hours. Coat with 2 tsp olive oil and some ground cinnamon and bake in the oven
on 300 F for 10-20 minutes. Watch them closely to make sure they do not burn!

Pumpkin Bread:

Since you already cut up
that pumpkin to get the seeds out, you might as well bake those pumpkin
quarters in the oven on a baking sheet (open face down) for about an hour on
350 F, or until soft. Then simply peel and place in the blender, adding a
little water as you go along to help it to blend together.

Now, find your favorite
and easy pumpkin bread recipe, utilizing the fresh pumpkin, and substitute out half of the oil for pumpkin
puree, making the bread a delicious and low-fat treat!

Homemade Candy:

If you are feeling very
adventurous and want to make your own candy, I applaud you! Since peppermint
patties are one of the least caloric candies (and because I love Giada De Laurentiis) I
am loving Giada's recipe from The Food Network’s website:

With these 3 dishes, you
will have something healthy to nibble on, a low-fat snack, and likely a lower-calorie
candy than most at the party to satisfy that ever-present sweet tooth. It's the
perfect 3 course "meal" to keep you happy and satisfied all night long. Just be
careful of the spooky drinks…

Tuesday, October 16, 2012

Amy and I were cooking up some delicious and healthy French Toast Sticks at the Farmer's Market a few weekends ago when we discovered a new fruit...

As one of the vendors brought it over to for us to sample, I naturally asked what this small grape-looking fruit was. He told me to try it first and then he would tell me. Being a little adventurous, I popped the little guy in mouth and instantly I knew...a kiwi!! But so small? And bald? Since it truly was the sweetest kiwi (or Kiwi Berry to be more specific) I've ever had, I was motivated to do some research.

Why Have You Done a Good Thing?Unlike your typical hairy kiwi, this kiwi berry needs no peeling, just a quick wash and pop in your mouth. Kiwi berries are not only scrumptious but they are also a nutritional powerhouse. High in powerful antioxidant with plenty of vitamin C, they are a great way to keep your immune system strong as the cold weather approaches. They are a perfect snack; high in fiber, vitamins and minerals, while low in calories and practically free of any fat or sodium. Get 'em while there hot...These lovely little fruits are only in season briefly, from September to November. Look for them at your local farmer's markets or specialty grocery stores. A good snack-size portion is about 8-10 kiwi berries.Try them sliced in your next salad, fruit salad, yogurt parfait, or oatmeal.Or, cut them up and cook them down in a sauce pot with a little bit of water to form a compote. Use this as a topping for our fabulous and healthy Your Secret Ingredient French Toast Sticks...

Wednesday, October 3, 2012

I have developed a
reputation for myself as a “snack luncher.” What does that mean? Many say I
have“kid-like” lunches, with a little bit of this and little bit of that such
as 1-2 oz low-fat cheese, hummus, crackers, veggies and fruit for example.
Nothing wrong with a non-traditional lunch and can often be a refreshing change
from salad and sandwiches! The best way to do this is with a bento-box. Passing
my ideas along, here is my addition of Lunchbox Learning Bento-Box Style!

Why have you done a
good thing?

I always run across the
problem of balance in my clients’ meals. For kids, there are often a
little too many carbs and not enough protein while adults often have the
opposite problem. I always try to educate and encourage my clients of all ages
to have well-proportioned meals that include every food group! Why? When you
have a portion-controlled but balanced mid-day meal, your body is refueled and
energized to help you get through the rest of the day. No matter what age you
are, a healthy meal has been shown to improve concentration, athletic
performance, mood, and productivity. Plus when you have a little bit of
everything, yes even carbs, protein, and healthy fat, you feel full and
satisfied, helping you to avoid excessive snacking and overeating at night.

So give these ideas a try
and pack a lunch bento box style! Tip: always pack your lunch the night before.
There is just no time in the morning. Try packing lunches as a family before or
after dinner (yes, kids can help too!)

Bento box lunch ideas:

Step 1)Pick up bento box tupperware! Having the tools makes snack-like lunching much
more convenient and easy. Much to my excitement the other day while walking
through Whole Foods Market, I discovered they sell such wonderful creations:
bento box plastic lunch containers! Here are some of the other great selections
we found for bento-box tupperware from Walmart, Pottery Barn, The Container Store, and Amazon.

Step 2)Get Packing! Try these great fun ideas as a spin on a traditional lunch.

Taco bar – Everyone loves a little Mexican! Use soft whole-wheat taco
shells for the base. Pack a couple pinches of low-fat cheese such as
Monteray Jack, 2 tbsp of guacamole, 2 tbsp salsa (spicy or mild), shredded
lettuce and tomato, and black beans or shredded chicken. Great hot or
cold.Add a side of sliced
mango or papaya for dessert.

Yogurt bar –Bring the healthy yogurt bar to your lunchbox.
With plain or flavored Greek yogurt, add sides of low-fat granola, Kashi
Go Lean, Cheerios, or Puffins cereal. Add another container of slivered
almonds or trail mix as well as seasonal sliced fruit or berries. Want
your kids to eat plain Greek yogurt? Try mixing in a tbsp of their
favorite jam with honey for sweetness. For another variety, try this bar
with low-fat cottage cheese or low-fat ricotta cheese!

Asian noodle box – Make a cold noodle dish with lo-mein
noodles, soba or udon noodles. Check out Rachael Ray’s recipe. Try
making other sauces such as peanut noodles! Add a side of shelled edamame beans
and or sliced avocado. Finish it off with pineapple or sliced oranges for
dessert.

Thursday, September 20, 2012

As everyone gets settled into a new school year, you may be struggling
on how to fill that daily lunchbox with nutrients and love! Striving for
smiling faces opening their lunchboxes, we have come up with some unique MINI
sandwich options to keep them satisfied and guessing each day. Here is this year's first edition of Lunchbox Learning!

Why Have You Done a Good Thing?

Packing your own lunch (or lunch for your child) is the best
way to eat healthily because you can control exactly what goes into the foods you
eat. Lunch is an important meal to keep your child going strong for the rest of
the school day; plus, it can be a sense of comfort for children to see a
loving, fun-filled lunch packed just for them. Mini sandwiches are perfect for
children because they are small! The can hold them better and more easily take
a good bite. For us adults, mini sandwiches can be the perfect portion
controlled lunch we have been looking for, with the perfect balance of protein
and carbohydrates.

Try these 5 mini sandwich ideas for you or your child:

1. Mini Bagel Monte Cristo

For your kids:

Slice the mini bagel in half and spread a little bit of real
maple syrup on each side. Place 2 slices of turkey or ham (in-house smoked
meats are the best, such as at Whole Foods or Balducci’s) on one side and 1
slice of cheese on the other. Toast for 1-2 minutes until just slightly melted,
then put together to form the sandwich and wrap in tin foil.

Your version:

3-4 slices of turkey or ham and 1 slice of
low-fat cheese. Top with fresh lettuce, tomato and 1-2 slices of avocado.

2. Turkey Roll

For your kids:

When buying turkey for this, ask for it to be sliced very
thick, around ¼ of an inch. Place plastic wrap down on a table or counter. Then
place 1 slice of turkey down and spread about 1 tsp of low-fat mayonnaise,
mustard, or honey mustard. Next, add a slice of cheese onto the turkey,
followed by lettuce if desired. Roll up as you would a sushi roll. Refrigerate
for about an hour, remove plastic wrap, and then slice into “sushi” style pieces.

Your version:

Kick up the flavor with dabs of sliced roasted
red peppers, hummus, jalapeno peppers or guacamole!

3. Pancake or Waffle Pieces

For your kids or your inner child:

Lightly toast 4 frozen whole-grain mini pancakes or waffles
(we like Van’s brand). Spread 1 tablespoon of nut butter or soy/sunflower seed
nut butter for nut-free schools in between 2 mini pancakes or waffles with some
jelly or sliced banana, if desired. Repeat for the other two.

Make a sandwich of your choice on whole-wheat or multi-grain
bread. You can try any deli meats, nut butter and jelly, low-fat chicken salad,
egg salad, or tuna salad, hummus and vegetable or apple sandwich, etc.. Then
using fun shaped cookie cutters, cut out shapes. Try to make 2 mini shapes out
of one sandwich.Check out these great sandwich cutters from Williams Sonoma

Try different variations and continue to mix it up with
different side dishes. Here are just a few ideas to turn those sandwiches into
a full lunchbox with one vegetable and one fruit or grain:

Thursday, September 13, 2012

As the Jewish holidays roll around, every year I hear my
friends, family, clients and myself saying, here comes the gluttony! If your
family is anything like mine, we treasure delicious foods on the holidays
particularly the sweets. And on Rosh Hashanah, our Jewish new year, we
celebrate a “sweet new year” with sweets galore! But this year, as a quickly
approaching October bride-to-be, I need to keep my sweets in check! Here’s to a
sweet new year, Your Secret Ingredient style…

Why have you done a good thing?

As we have discussed before here at Your Secret Ingredient,
everything in moderation! Particularly around the holidays, we celebrate life
through great people, good conversation, and of course delicious foods. But
when you are dieting for a big event or weight loss like I am right now, the
holidays can be most difficult and it can be tempting to just forget the rules.
But getting through the holidays successfully can be one of the best and
rewarding challenges and a great self-esteem boost.

Here is how I make it through holidays, parties and social
gatherings while dieting for the wedding:

1)I exercise that morning.
If I workout that day with a good sweat, I don’t want to blow it away on one
meal. Exercise keeps you focused.

2)I don’t go hungry. I
stay lite and lean with all meals and snacks before I go out to save on
calories but I never skip meals or snacks, eating every 2-3 hours in very small
portions. I have high protein and vegetable-rich snacks before I go anywhere;
this way I can make decisions with my brain, not my stomach. My go-to: rice
cakes with peanut butter and carrot sticks.

3)I negotiate with myself. I
read menus ahead of time or plan ahead what special treat I will have at the
party. Will it be a bite or dessert or a glass of wine? What exactly am I going
to order? Planning ahead makes all the difference in the world.

4)I bring the healthy option.If someone asks me to bring dessert, I bring a platter of fruit in
addition to a homemade baked good. Everyone appreciates the healthy choice.

5)Out of sight out of mind.At parties, I stay far away from buffets and platters of foods. I try
my best to surround myself with supportive friends and family who will help me
make healthy decisions (thank you MR).

6)I keep my eye on the prize. I know that nothing will taste sweeter then looking fabulous in that
wedding dress. Focus on your motivation. What is your ultimate goal?

Now enough diet talk. Let’s talk food! Here are some sweet
new year treats that have been lightened up. Even if you are dieting you
deserve some portion-controlled fun too!

Apple Cobbler

¼ cup all-purpose flour

½ cup oatmeal

¼ cup chopped walnuts

3 tbsp cold whipped butter

2 tbsp brown sugar

2 tsp ground cinnamon

6-7 Braeburn apples, thinly sliced (with or without skin)

2 tbsp granulated sugar

2 tbsp corn starch

½ cup 100% apple juice

1/2 lemon, squeezed

Cooking spray

Preheat oven to 375 degrees F.

In a small bowl, combine the flour, oatmeal, walnuts, 1 tsp cinnamon, brown sugar, and butter and blend with a fork or pastry blender to form small pieces. Set aside.

Into a large pie pan sprayed with cooking spray, add apple mixture. Evenly top the apples with butter topping. Bake for 30-40 minutes, until bubbly. Serve warm.

Lightened Up Challah
French Toast Casserole (for breakfast the next morning!)

Cooking spray

1 raisin challah, cubed into 1 inch pieces

6 large eggs

6 additional egg whites

2 cups almond milk or skim milk

1 tbp vanilla

½ tsp cinnamon

½ tsp nutmeg

1/3 cup slivered almonds

½ cup raisins

1 cup chopped apples (any variety you like!)

2 tbsp maple syrup

Spray a 9 by 13 inch baking pan with cooking spray. Arrange
the bread in a single layer in the baking pan. Whisk together the eggs, egg
whites, milk, vanilla, cinnamon, nutmeg. Pour the egg mixture over the bread in
the pan. Add the apples, raisins and almonds on top evenly. Cover and refrigerate overnight

The next morning, preheat the oven to 350 degrees F. Bake
for 40-50 minutes. Drizzle 2 tbsp of maple syrup over the casserole and serve.

Amy Santo, MS RD CDN

Samantha Jacobs, MS RD CDN

About Us

What's a nutritionist's Secret Ingredient? Amy Santo and Samantha Jacobs are 2 registered dietitians, who love to eat and cook. We are an in-home private nutrition practice that helps families and individuals live nutritiously from stovetop to tabletop. Since the start of Your Secret Ingredient, Amy and Sam have successfully counseled a wide range of clients to make positive changes and create nutritious homes, as well as consult with corporations and the food industry to promote health and nutrition. Whether counseling a family or consulting for a business, at Your Secret Ingredient, Amy and Sam’s passion for health and good food always shines on being nourished for life.